Comparing Nutrients in 300 calories Blanched Almonds VS Sweetened Dried Mango

Weight per 300 calories

• Blanched Almonds: 50.8g
• Sweetened Dried Mango: 94g

Blanched Almonds have 1.8 times more energy per 100g than Sweetened Dried Mango. It has very high energy density when compared to other foods. Sweetened Dried Mango having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sweetened Dried Mango?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	9.46% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	57% 74g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	86% 62.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	5.94% 2.26g	38g per day for Men 19-50 years
Protein	19.4% 11g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	4.86% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	44.2% 39.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	25.2% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	12% 120mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	31.3% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.67mg	2.7% 0.22mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.48% 19mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.56% 0.28mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.42% 15.6g	3700g per day for Men 19-50 years

Blanched Almonds VS Sweetened Dried Mango Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sweetened Dried Mango?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Sweetened Dried Mango:

• 300 calories of Blanched Almonds have 1.7 times more Vitamin B1, 4.5 times more Vitamin B2 and 3.2 times more Vitamin E than Sweetened Dried Mango.
• While 300 kcal of Sweetened Dried Mango contain more Vitamin A, 5.4 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Sweetened Dried Mango provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• 300 calories of Sweetened Dried Mango have insufficient amounts of Vitamin B1
• Both Blanched Almonds as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Sweetened Dried Mango:

• 300 calories of Blanched Almonds have more Calcium, 1.9 times more Copper, 7.7 times more Iron, 7.2 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Potassium and 5.4 times more Zinc than Sweetened Dried Mango.
• While 300 kcal of Sweetened Dried Mango contain 10.1 times more Manganese and 15.8 times more Sodium than Blanched Almonds.
• 300 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Blanched Almonds as well as Sweetened Dried Mango lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 24.1 times more Fat, 7.4 times more Saturated Fat, 109.6 times more Omega 6, 2.2 times more Fiber and 4.7 times more Protein than Sweetened Dried Mango.
• While 300 kcal of Sweetened Dried Mango contain 74.4 times more Omega 3, 7.8 times more Carbohydrate and 26.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Sweetened Dried Mango offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein